Expert: Helene Byrne - 2/12/2009

Question
Hi Helene

I recently underwent surgery to correct a pronounced divarication (and hernia). My consultant had suggested a tummy tuck to remove the extra fatty tissue but I decided against that and opted to go for a less intrusive sugery (ie through the incision to fix my hernia the surgeon was able to stitch up 90% of my divarication and leave me virtually with no scar tissue).  Whilst I am extremely happy with the outcome, I now have some work to do with regards to getting rid of the fatty tissue that I've been left with.  I am not sure what exercises I can and should be doing and I wondered if you could give me some tips?  I've been recommended to not do very much for a month or so.

Thanks Helene

Answer
After you have fully recovered from your hernia surgery, you can start with gentle postpartum abdominal exercises to strengthen and shorten your abdominal wall, and an aerobic program for weight loss. For your tummy, you need to start by strengthening your deepest abdominal muscle, your Transverse Abdominis. This is key for flattening the abdomen and developing functional core strength.

To lose the extra "baby fat," walk briskly with your baby in a stroller for 40 minutes every day, or at the very least, on most days of the week. (If you are less fit, you may need to gradually work up to this amount.)

During the first 20 minutes of moderate level aerobic exercise your body primarily uses carbohydrates (stored as glycogen) as fuel. Think of this as your body’s snack food, it’s right there, ready to be consumed. It’s only when this main source of energy is depleted do our bodies “go into the pantry” and start to burn a significant proportion of fat as fuel. So when you exercise for 40 minutes, about half the calories will be from carbohydrates and half will be from fat.

Burning fat as fuel is the most important key to weight loss and long-term healthy weight management.

For more information on how to recondition the abdominal wall after pregnancy go to:
http://befitmom.com/abdominal_reconditioning.html